Shows
Barbell MachasEP. 135: Plyometrics: The Secret Sauce for Explosive StrengthIn this episode, we dive deep into the dynamic world of plyometrics – a training method designed to improve power, speed, and athletic performance. From understanding what plyometrics are to breaking down the science behind explosive movements, we cover it all. Learn how to implement plyometric exercises effectively into your training routine, whether you're an athlete looking to enhance performance or a fitness enthusiast aiming to add variety and intensity to your workouts.
We also discuss key considerations for safety, progression, and tailoring plyometric training to your individual goals. Tune in for actionable tips and spicy insights into this high-energy training me...
2024-12-1236 minBarbell MachasEP. 134: Barbell Machas Q&A - Belts, Squats, and SupplementsIn this episode of Barbell Machas, we dive into a rapid-fire Q&A session tackling some of the most common (and controversial) lifting topics. From perfecting your conventional deadlift setup to the debate on squat shoes vs. running shoes, we’ve got you covered. We’ll also explore why bar pads for squats might not be the best idea, our top 5 supplements (beyond whey), and how to manage shoulder pain from bench pressing. Plus, we discuss the great belt debate—10mm vs. 13mm—and how to avoid fainting after heavy lifts. Tune in for our take on these hot topics with a s...
2024-11-2444 min
Barbell MachasEP. 133: Runner's High – Is It Even Real?This week, we're stepping out of our usual routine to talk about something unexpected: running. Yes, we know many of you might be surprised, but your machas do their cardio too! In this episode, we’re diving into the concept of the "Runner's High"—what it really is and what’s happening in your body when you experience it.
2024-09-1631 minBarbell MachasEP. 132 The Science Behind Exercise Selection – Unlocking Maximum Muscle GrowthIn this week’s episode, we delve into cutting-edge research to unravel the true impact of exercise selection on muscle growth. Ever wondered why bodybuilders often use multiple exercises for the same muscle group? Is it just to keep things interesting, or is there a method to the madness? We’ll break down the science behind strategic exercise variation, revealing how the right choices can take your gains to the next level. Grab your notepads, because this episode is packed with insights that could revolutionize your training approach. Don't miss it!
2024-08-2837 minBarbell MachasEP.131: Special Guest - Malaysia’s Fitness OG, Mr. Jonathan WongThis week, we have a fantastic treat for all our listeners! We're thrilled to welcome the incredible Jonathan Wong to the podcast. Jonathan is not only a successful Masters 1 Powerlifter and Weightlifter, but he's also made a significant impact on both the local and international stages. His achievements are truly inspiring!
Join us for an engaging conversation as Jonathan dives into his personal experiences, the hurdles he's overcome, and invaluable tips for anyone looking to excel in both powerlifting and weightlifting. Whether you're a seasoned athlete or just curious about the world of strength sports, you won't want to miss...
2024-08-041h 05Barbell MachasEP. 130: Round House Table Discussion Between Dr. Arvin & Coach Luke #2This week, the Machas presented five intriguing questions for our round table discussion:
1. How close to failure should you train for strength versus hypertrophy?
2. Will my strength decrease if I take a two-week break for vacation? How long can I stay off training before I notice changes in strength, and what can I do to prevent this?
3. Is calorie tracking necessary for fat loss?
4. How do you stay motivated to train on days when you really don’t feel like it?
5. How does the progression of volume and intensity differ for clients over 40 compared to those in their 20s? Are yo...
2024-07-1543 minBarbell MachasEP. 129: Round House Table Discussion Between Dr.Arvin & Coach LukeThis week Coach Luke and Dr Arvin discussed some bite sized topics based on questions from our listeners.
- Is technical improvement in a lift considered a progressive overload?
- Could you just continue lifting at the 5-10 rep range for growth?
- How important is stretching in between sets and after workouts? And more.
So tune in as we give our "spicy" thoughts on these topics.
2024-06-1045 minBarbell MachasEP. 128: Optimizing Nutrition for Active Lifestyles and Chronic Conditions with Dietitian AdeleJoin us this week for an enlightening conversation with Ms. Adele, a distinguished Dietitian and Nutritionist, as she shares her expert insights on enhancing nutritional practices among active individuals. In this episode, Adele also delves into the nuances of tailoring dietary advice for individuals with chronic diseases and discusses the critical role of gut health in overall fitness. Don't miss out on the valuable nutritional wisdom that Adele has to offer in this informative session. Tune in to gather all the expert tips and advice.
2024-05-1350 minBarbell MachasEP. 127: Underrated or Overrated? Luke & Dr. Arvin’s Friendly Fire DebateDive into this week’s spirited episode of "Rate Debate," where hosts Luke and Dr.Arvin explore a dynamic range of topics, debating whether they are overrated or underrated. Expect lively exchanges filled with unexpected disagreements and enlightening perspectives, but despite their differing views, the camaraderie remains intact. Join them as they traverse through various subjects, providing listeners with thoughtful insights and plenty of laughs. Whether you’re tuning in on YouTube or Spotify, you’re in for a treat as these two friends tackle controversy with charm and leave the virtual table still in great spirits. Don’t miss out on t...
2024-05-0143 minBarbell MachasEP. 126: Unraveling Nutrition Myths with Nutritionist Ms. ZhilingJoin us this week as we sit down with nutritionist Ms. Zhiling (@zhiling_nutrition), who brings her expertise to the forefront in tackling the myths and misconceptions surrounding nutrition. We dive into the challenges she faces in her profession, particularly when offering tailored advice to her diverse clientele and engaging with her followers on social media. Throughout our conversation, we address the common yet persistent myths that pervade the field of nutrition, providing clarity and debunking falsehoods. Tune in to gain valuable insights from an expert's perspective and to understand the science behind nutrition
2024-04-1844 minBarbell MachasEP. 125: Is it possible to Heat Up some Gainz?We dive into the benefits of heat therapy for both rehabilitation and enhancing performance. We'll question the traditional use of ice in hypertrophy and consider whether heat can actually be beneficial. Join us as we unpack the potential advantages of heat therapy in the realms of recovery and performance improvement. Tune in to uncover the heat on this hot topic!
2024-04-0939 min
Matcha with Machas 🍵The Birth of Matcha with MachasHello Machas! Welcome to our Podcast - Matcha with Machas where two 90s kids talk about anything and everything in life. In this episode we introduced who we are and what we gonna do with the podcast.
Do let us know what do you think about this episode. Happy to connect with you at:-
Email: matchawmachas90@gmail.com
IG: matchawithus
Till the next episode, dont forget the Machas!
2024-04-0522 minBarbell MachasEP. 124 Energy Essentials: Part One of the Nutrition Series with Coach Luke LangoDive into the world of nutrition with Coach Luke Lango in the first episode of our comprehensive four-part podcast series. This episode focuses on the essential topic of energy needs, guiding listeners through the Nutritional Hierarchy of Importance, the impact of calories on muscle gain, and the significance of tracking Total Daily Energy Expenditure (TDEE) for achieving health goals. Coach Lango demystifies finding maintenance calories, the importance of accounting for Non-Exercise Activity Thermogenesis (NEAT) and cardio, and adjusting caloric intake for massing or fat loss. This foundational episode sets the stage for deeper dives into proteins, fats, and carbs in...
2024-02-2042 minBarbell MachasEP.123 The Fine Line: Navigating the Pitfalls of OvercoachingIn this week’s enlightening episode, we delve into a crucial yet often overlooked aspect of coaching: the fine line between guidance and overcoaching. The journey of a coach is fraught with the challenge of optimizing performance while fostering growth, yet there exists a subtle barrier where well-intentioned instruction can transform into a hindrance, stalling progress and dampening performance. Through expert insights and real-world examples, we explore the nuances of overcoaching—identifying its signs, understanding its consequences, and uncovering strategies to avoid its pitfalls. Join us as we embark on a path to becoming more effective and empathetic coaches, learning how...
2024-02-0738 minBarbell MachasEP. 122 Asia Classic Powerlifting Championships 2023 RECAP! by Chief Medical Officer, Dr.Arvin.The recap for last year won't be complete without discussing the Asia Classic Powerlifting Championship 2023. This was the first Asian powerlifting championship that Malaysia has hosted and the good doctor was the Chief Medical Officer for the Event and Malaysia. He shares his experience as the Exco of Malaysia Association for Powerlifting and how this event turned to be triumphant.
2024-01-0930 minBarbell MachasEP 121. Kicking Off the New Year with Coach Luke: A Bodybuilding Triumph in the PhilippinesHappy New Year, folks! Let's dive into 2024 with some exciting stories. In this episode, we're chatting with Coach Luke, fresh from his stellar performance in the Philippines' Open and Classic Bodybuilding competition. Tune in to hear all about his journey, experiences, and the hard work behind his recent success. Don't miss out on this inspiring start to the new year!"
2024-01-0126 minBarbell MachasEP. 120 Fitness Program Fundamentals with Coach Luke: From Push Pull Legs to Stronglift MasteryHello everyone and welcome back to this week's episode! On todays episode Coach Luke is going to be sharing invaluable insights for those of you just stepping into the world of fitness.
Luke is ready to demystify the world of fitness programming for us. Whether you've just laced up your gym shoes or you're pushing past beginner level, there's something here for everyone. From the rhythmic beats of Push Pull Legs to the powerhouse methods of Stronglift, he has got you covered. And that's not all! He'll also be breaking down foundational programs tailored for muscle building, strength training, or...
2023-11-0640 minBarbell MachasEp.119 Holistic Healing: Beyond Physical Injuries to Psychological & Biosocial RecoveryIn this week's enlightening episode, we dive deep into the intricate maze of the psychological and biosocial dimensions of injury recovery. Dr. Arvin, doesn't merely provide a clinical perspective—he shares his poignant personal journey as an injured athlete, which brings a layer of authenticity to our discussion. Over the years, Dr. Arvin has treated a multitude of patients, and he emphasizes the importance of a holistic approach: it's not just about addressing the injury, but understanding and supporting the individual experiencing it. This episode promises a wealth of insights on athlete recovery and rehabilitation, stressing the significance of treating no...
2023-10-301h 05Barbell MachasEP. 118 Carb Loading Decoded: Front Load or Back Load? Dive in with Coach LukeThis week, we're diving deep into a topic that's crucial for anyone looking to maximize their gains and performance - Carb Loading. Ever wondered about the science and strategy behind it? Puzzled over whether to front load or back load? 🤔
Well, you're in for a treat! Coach Luke is joining us to demystify the entire process. He'll be breaking down the nuances, sharing expert tips, and guiding you step-by-step on how to effectively carb load for optimal results. 🏋️♂️💪
So, whether you're a seasoned pro or just starting out, this episode promises to be a game-changer. Make sure you're ready with a pen and paper b...
2023-10-0934 minBarbell MachasEP. 117 Unlocking Power: Nervous System Mastery in Season 5 of Malaysia's Spiciest Lifting Podcast!This week, as we start Season 5, we decided to discuss what makes trained lifters click so well with their body when it comes to producing movements or force. What is it about how their nervous system works that allows them to generate that much force is such short time? When does it start happening and does it ever stop getting better? Tune in and as the Machas walk into Season 5 of the Spiciest Lifting Podcast in Malaysia.
2023-10-0353 minBarbell MachasEP. 116 Training To Failure Pt.2 (UPDATE!)This week, as promised we reviewed the latest research surrounding our conversation around training to failure. We discussed a few papers to consolidate our current understanding on how far from failure should you be training to reap maximum Hypertrophy. Tune in, and get your updates
2023-09-041h 03Barbell MachasEP. 115 A Fat Loss Supplement Used In Body Building. Lets Talk Yohimbine!In this week's episode, Coach Luke discussed an interesting supplement that has been used to give competitors an edge when it comes to looking peeled as they approach their competition. Today we are going to discuss Yohimbine.
2023-08-2929 minBarbell MachasEP. 114 Training To Failure Pt.1 (UPDATE!)This week we are Revisiting Training to Failure. This will be a 2 part episode where we revisited the fundamentals about training to failure and on the following part we will discuss the latest nuances about this topic including some research papers that have stirred the pot amongst the hypertrophy enthusiast.
2023-08-1335 minBarbell MachasEP. 113 Coach Luke Talks About His Competion ExperienceOn this episode, Coach Luke shared with us his experience on his latest Bodybuilding competition where he finished 4th amongst a tough line-up. We discussed the challenges he faced leading up to the competition and how he navigated his prep throughout this process. He also shared some obstacles he faced during comp day and how it has provided hima chance to learn how to prepare better for the next competition. So if you are a bodybuilder, you are going to love this chat.
2023-08-0829 minBarbell MachasEP. 112 Coaches Corner Ft Q&A's: You Asked, We Answered.This week on Coaches Corner we did some Q&As. We discussed how does breast size affect body composition? Does 4 hrs of sleep at night outdo 8 hrs sleep in the day? Our thoughts of asymmetry during squats. Why do some individuals wear a belt during bench press? How accurate is a 1RM calculator and many more. So tune in and hear out our opinions on the questions above.
2023-07-1028 min
Barbell MachasEp 111 - RR#13 Squats, Glutes and Deloads. This Episode Gets Spicy With Hypertrophy Gains!This week we have brought to your attention 2 very new papers. Squat or Hip Thrust for glutes? Does stopping training for a week make you come back stronger? We have discussed the important points in these papers and given our take on them. Tune in as we dissect them.
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Plotkin, D. L., Rodas, M. A., Vigotsky, A., McIntosh, M. C., Breeze, E., Ubrik, R., ... & Roberts, M. D. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. bioRxiv, 2023-06.
Coleman, M., Burke, R., Augustin, F., Piñero, A., Maldonado, J., Fisher, J., ... & Schoenfeld, B...
2023-07-041h 10Barbell MachasEP. 110 A 3000 Year Old Supplement Is Making A Comeback. Lets Talk Ashwagandha!This week, we will be discussing a supplement that has existed for many years, some say 3000 years. Better known as the Indian Ginseng and has recently made its way to the top of the supplement list with more research showing that it is beneficial not only health but also performance. Tune in as we take a dive into the well known herb, Ashwagandha.
2023-06-1949 minBarbell MachasEP. 109 Optimizing Recovery: Understanding fatigue. 4 Part Series! (1/4)We are back with Season 4. We are going to start this season with a very interesting series of topics. Coach Luke will be starting off the series with an in depth discussion about the fitness fatigue paradigm and how each component affects performance. This season is going to be packed with a lot more informative discussions. As always enjoy the #SpicyScience.
2023-06-1154 minBarbell MachasEP. 108 RR #12 Foam Rolling and Stretching Between Sets. Do They Really Work?This week on our research review we get a little nostalgic. We revisited a topic we discussed on Episode 16, which is foam rolling. The good doc discussed a brand new paper that reviewed the current effects of foam rolling on myofascial stiffness and muscle strength. Whereas Coach Luke covered a pretty interesting topic, does stretching between sets help? Tune in and get your updates
2023-04-2658 minBarbell MachasEP. 107 Crash dieting! Is It Really Worth The Trade Off To Lose Weight Fast?Should you rush to slash the calories or would doing it in a progressive manner be better? Coach Luke takes a plunge into this topic and we share our pointers at the end of the show. One may go into a cut for various reasons, but which approach would encourage sustainability? Tune in as we discuss it.
2023-04-1734 min
Barbell MachasEP. 106 Comp Prep Update With Coach LukeThis week.. we get into a little chat with Coach Luke Lango about his comp prep. This time we are turning our focus on the dieting aspect of comp prep. He breaks down his approach leading up to the comp. Tune in as he gives a few pointers that may help you, if you are looking to follow his footsteps.
2023-04-0937 minBarbell MachasEP. 104 Research Review #11 - Creatine & Squats! It Does't Get Any Better Than This.On this week's Research Review the machas covered 2 interesting papers. Coach Luke Lango dissected an interesting paper on the nuances of Creatine supplementation and the Doc discussed a paper on the different muscle involvement in the Barbell Back Squat and how it impacts muscle hypertrophy. Is creatine still the king of legal supplements? Is Squats really an exercise that hits every single lower limb muscle well? Tune in and get the answers.
1) Creatine Monohydrate Supplementation, but not Creatyl-L-Leucine, Increased Muscle Creatine Content in Healthy Young Adults: A Double-Blind Randomized Controlled Trial . PMID: 36007881
2) Ribeiro, Alex S. PhD1,2; Santos, Erick D. MSc1,2...
2023-03-121h 14
Barbell MachasEP. 99 Research Review #10 - Does RT Improve ROM? & The Power Of The Placebo Effect.This week on episode 99, the machas are going to cover 2 more research reviews updating their listeners with what is latest in the fitness industry. Dr Arvin covers a pretty interesting topic that is often debated about, if stretching affects strength and can resistance training improve range of motion without stretching. Coach Luke covers the power of placebo effect on paralympic athlete bench throw performance and expands on this topic further. So listen in, to get your updates.
Reference
Alizadeh, S., Daneshjoo, A., Zahiri, A. et al. Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports...
2023-01-231h 00Barbell MachasEP. 97 The 20 Golden Nuggets To Starting Your Fitness Journey in 2023!Happy New Year to all our listeners.
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In this episode, Coach Luke has laid out 20 golden points on how you should approach your fitness journey. Why golden, because it doesn't just cover how to approach your fitness journey but also you should direct your thought process going into this year.
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Start your year right with the machas.
2023-01-0444 minBarbell MachasEP. 95 Research Review #9 - BCAA's & Training Frequency.This week the machas are back with 2 more research reviews updating their listeners with what is latest in the fitness industry. Coach Luke discusses a paper that probably puts the last nail in the coffin where we would put isolated BCAA supplements to rest for the vast majority of people. This was followed by the good doctor bringing us a research hot off the oven with how training frequency can influence your gains if you are a trained lifter. So listen in, so that you dont get left out.
2022-12-2157 min
Barbell MachasEP. 93 Do Enhanced Athletes Train Differently Compared To Natural Athletes?This week the machas discussed a very interesting topic based on a paper that is just hot off the press. Do enhanced and natural lifters train and supplement differently? If so what are those differences? Were there similarities? We had a few interesting things discussed as well around this topic. So do catch this juicy discussion.
2022-11-221h 03
Línea Directa PodcastLas polainas de Don Pepo | la guerra de las machas, el INE, AMLO y másLas polainas de Don Pepo, la guerra de las machas, el INE, AMLO y más
2022-11-1903 minBarbell MachasEP. 92 The Machas Take On Some Q&A's From The FollowersThis week the Machas are discussing some questions brought up by the listeners.
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1. Are there any other options besides squats for hypertrophy and strength?
2. What is the best split for hypertrophy?
3. Can i lose fat and build muscle at the same time?
And more...
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Listen in as we give our insights
2022-11-0752 minBarbell MachasEP. 91 The Return Of The Machas !We are back, after a much needed break. This week we shared our experiences during this break and discussed our plans moving forward including the upcoming Fix Your Squat Workshop.
2022-10-3140 minBarbell MachasEP. 90 Barbell Machas Q&A: You Spoke We Heard You.This week the machas discussed a rather burning question, how far is too far for dietary advise by trainers? We also made some time to answer some Q&As from our listeners.
@ongshengyang - Whats your take on BCAAs and pre for regular gym goers
@i.am.adie.kamal - is bench press, squats and deaflifts the only way to measure strength?
@ravi_goldd - Is creatine recommended?
@risyaanth - does hypothyroidism affect muscle gain?
@ibrahim_zihan - Does melatonin supplementation prove to be of any benefit?
@jonng6969- How many hours do you sleep a night?
2022-08-1436 minBarbell MachasEP. 89 Research Review #8 - Tempo, Love and Peace!This week, the machas dived into 2 more papers covering different aspects of the lifting field. Does tempo really matter for hypertrophy and strength development? Should you still be icing your soft tissue injuries for weeks? Should you be resting after an injury, if yes, how long? Would pain meds be recommended after an injury? We covered these and more on this episode.
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References:
1.Pearson, J., Wadhi, T., Barakat, C., Aube, D., Schoenfeld, B. J., Andersen, J. C., ... & De Souza, E. O. (2021). Does Varying Repetition Tempo in a Single-Joint Lower Body Exercise Augment Muscle Size and Strength in Resistance-Trained Men?. J...
2022-08-071h 06
Barbell MachasEP. 87 Inner Chest Development. Building That Arnold Sized Chest.This week, we are going to be doing something a little different. We are starting a mini series on how to train a particular muscle group well. Since it's International Chest Day , so we thought we would do an Inner Chest Special.... Just kidding... You know that doesn't exist. We covered angles, volume, rep ranges, and many other key factors to get those pecs growing. Listen in as the machas ( as you know have some well developed pecs ) discuss the topic and give you some valuable pointers.
2022-07-2551 minBarbell MachasEP. 85 Research Review #7 - Soy Protein & Cuppy TherapyThis week we took a dive into research papers to give you guys some sweet highlights. First up, we Coach Luke giving us a review on the ever controversial topic if Soy is bad for men and their gains. Following that, Dr Arvin reviewed a few papers to answer the question, Is the Age Old Cupping Therapy, Legit or A Sham? Crank up that volume and listen what the machas have summarised for you to listen.
1. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis
Jill M Hamilton-Reeves, Gabriela Vazquez...
2022-07-1152 minBarbell MachasEP. 80 A Secret Gem Amongst Supplements? Let's Talk Gamma Amino Butyric Acid (GABA)In this week's episode, we talk about an interesting supplement that has been used as an aid for sleep management, anxiety and its calming effect on mood. This is none other than GABA, gamma amino butyric acid. Listen in as the machas discuss this supplement and give our takes about the usage of it.
Ps: This is not a medical advise. Please do get a doctor's assessment before using any supplements.
2022-05-2935 minBarbell MachasEP. 79 Training For Strength VS Training For Hypertrophy. Why They Aren't Quite The Same Fruit?The determinants for maximizing strength gains and hypertrophy have some similarities, yet they have enough differences that makes them unique. People often don't quite understand how to tell them apart and the machas are here to clear your doubts. Listen in as we give you insider tips on what makes them different and also find out why Luke and Arvin have such good chemistry as both colleagues and co-hosts of the podcast.
2022-05-2352 minBarbell MachasEP. 78 Coaches Corner: What Are The Common Errors In The Weight RoomIn this week's episode , we have a Coaches corner where the machas discussed some common errors that occur in the weight room, this includes how some individuals setup their set progression for hypertrophy errorneously, usage of belt beyond its need and shared other interesting thoughts. Listen in as the machas exchange opinions on these matters
2022-05-0844 minBarbell MachasEP. 72 Research Review #4 - How Volume Affects HypertrophyIn this week's episode, we bring you some update with regards to how volume affects hypertrophy. Research is constantly evolving around this topic, and as you know, the machas love us some spicy science and we are looking to constantly update and upgrade our knowledge. So grab a seat, and lets dig into this paper.
Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals
Maíra C Scarpelli et al. J Strength Cond Res. 2020.
2022-03-2233 minBarbell MachasEP. 69 Coaches Corner: Our Take On Virtual Coaching/Training. Is It The Future?In this weeks episode the Machas discuss their thoughts and opinions on the recent shift or pivot in the fitness industry due to the COVID-19 pandemic. Coaching/Training has now gone virtual! but is that really a good thing? and can people benefit from it better than face to face coaching? what are the nuances of such a dynamic shift in the industry? What does this mean for coaches?
Listen in as the Machas speak on the topic and give their own opinions and thoughts. Sounds spicy!
2022-02-1445 minBarbell MachasSpecial Announcement From The Machas!Special Announcement From The Machas! by Barbell Machas
2021-12-2601 min
Barbell MachasEP. 66 Resistance Training In Youth: Is It Safe?Listen up parents. Resistance training is a game changer in youth sports and in the last decade the evidence of its benefits are piling on. More and more professionals and researchers vouch for its benefits and safety when done right. We also bust some myths that has been causing all these fear mongering for many decades. Listen in as the machas discuss in depth how resistance training is a good addition to not only improve athletic abilities in the youth but also how it makes them healthier and teaching them some values in life.
2021-12-0847 min
Barbell MachasEP. 63 Coaches Corner. Let's talk expectations!This week on Barbell Machas we started with a new topic called Coaches Corner. We discussed managing expectations on this episode. Training is a two way street. So are the expectations from training. We talk about how we as coaches manage our client's expectations and how we as coaches should learn how to manage our own expectations of the client. Listen in as we discuss our experience on this matter
2021-10-1843 minBarbell MachasEP. 62 Cryotherapy. Legit recovery modality or some hocus pocus?Cryotherapy has recently emerged as a popular form of recovery tool. However, this tool for recovery is far from new as it dates back to the Greek and Egyptians periods. It was popularized in modern medicine to reduce pain and swelling in arthritis. But in recent times the extension of its use has flown into the world of sports. However, it wasnt until the last 20 yrs that we have begin researching it heavily and more so in the field of strength sports. Listen in as the machas discuss the impact that Cold Therapy has on strength, hypertrophy and various other...
2021-10-1255 minBarbell MachasEp. 61 The struggle of weight loss when it comes to dieting Ft Will Khor (Nutrition Coach)On this weeks episode of Barbell Machas we have invited a guest speaker to discuss his point of view when it comes to navigating his way around a client's nutrition especially with fat loss and the many stumbling blocks usually faced. Introducing Coach Will. Will is a coach based in Kuching, Sarawak. Besides being a trainer, he also takes on clients to help them navigate their nutrition and educate them in the process. Listen in as he gives us some valuable points on the finer details of coaching.
2021-09-261h 17Barbell MachasEp. 58 Testosterone boosters. Effective or just pure hype?This week we dig into testosterone boosters to see if it is actually worth the buy and more so, does it do what its "claimed" to do. The machas talk about the usual herbs or compounds that are found in these boosters and discuss the research that has studied the validity of these compounds. Listen in as we give our take on this particular supplement.
2021-08-221h 01Barbell MachasEp. 57 Does training until failure result in more gains? Let's find out!Is training to failure absolutely essential for hypertrophy?
What is the current evidence on hypertrophic response based on the loads used?
Is there utility to actually training to failure?
Say no more guys we hear you! This week the machas will discuss the influence of training to failure with regards to hypertrophy and how this paradigm of training matters.
2021-08-1545 minBarbell MachasEP. 56 When & how should I return to training after getting COVID/VACCINATED.This week, the machas are gonna be talking about engaging in physical activity after being tested positive for covid. We lay down pragmatic ways one may approach returning to exercising safely. We also covered exercising after vaccination. The aim to help our listeners approach returning to training in the safest manner.
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Time stamps :
1. Covid-19 categories : 2:30
2. Covid-19 related sequel of events including cardiac, lung,thromboembolic and mental effects : 8.45
3. Long Covid : 28.30
3. Recommendation for physical activity based on categories : 34:00
4. Phases of physical activities : 52.25
5. Exercise after Covid-19 vaccination : 1.06.45
Salman, D., Vishnubala, D., Le Feuvre, P., Beaney, T., Korgaonkar, J., Majeed, A., & McGregor, A. H. (2021...
2021-08-081h 18
Barbell MachasEP.54 Research review #2This week's research review the machas cover a couple of interesting topics. Can caffeine improve perception of DOMS and performance recovery? And does gender play a difference in the outcomes? How can resistance training benefit breast cancer survivors? We also cover topic with regards to stretching and performance. Is static stretching actually bad for performance?. Listen in as the machas dissect these studies to give some take away applications.
The effect of caffeine ingestion on delayed onset muscle soreness -2013
PMID: 24164961
Effects of caffeine and sex on muscle performance and delayed-onset muscle soreness after exercise-induced muscle damage: a double-blind randomized...
2021-07-261h 01Barbell MachasEP.53 What it takes to become a bikini competitor ft Pan Per LiOn this weeks episode of Barbell Machas we have invited a guest speaker to share her thoughts on what it takes to become a bikini competitor. Introducing Pan Per Li. Per Li is a coach at Playground Fitness as well as an aspiring bikini competitor. Listen in as she talks about the challenges she faced/faces in the past and current situation on her road to stepping onto the competitive stage that is body building (Bikini Division).
2021-07-1237 minBarbell MachasEP. 52 Hypertrophy series #9: Rest intervals & fatigue managementLet's talk rest intervals and fatigue. Volume, load, exercise selection, exercise order including rest intervals play a role in maximising hypertrophy. Rest intervals play a vital role in fatigue management and indirectly influence hypertrophy outcomes. Listen in as the machas discuss the importance of rest intervals and how you use this to maximise your gains.
2021-07-0554 minBarbell MachasEP.51 The minimum amount needed to maintain your physical endurance and strength gains.This weeks episode covers something particularly interesting (as all weeks do) regarding training, more specifically, how much training is needed to maintain your endurance and strength gains. The episode talks about how recreational gym goers and athletes can still train during this period and the necessary volumes required to actually maintain their current level of conditioning despite not having an access to a full gym. So this is good news for those of you who have access to very little gym equipment. Find out what science has to say from your very own local Machas!
2021-06-2843 minBarbell MachasEP. 50 Research review #1The Machas are bringing something new to the table! We started a new series called Research Review where we each present a research paper about fitness and break it down for you guys. We give our own version/simplified take on the paper and how it can relate to listeners out there. We are still fine tuning the flow of things so if you have any feedback on the episode do let us know!
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Paper number 1 by Dr.Arvin
Effect of Acute Alcohol Ingestion on Resistance Exercise-Induced mTORC1 Signaling in Human Muscle
Anthony A Duplanty et al. J Strength Cond...
2021-06-2140 minBarbell MachasEP.49 The famously known sleeping aid called Melatonin!On this weeks episode the Machas talk Melatonin. Famously known for being a sleeping aid many people have been asking us to cover on particular supplement and how exactly does it aid us with better sleep? If you haven't done your own research on the supplement then this episode will shed some light as to what exactly it is, and what it does.
2021-05-3133 minBarbell MachasEP. 47 Barbell Machas talk Vaccination and future plans!After a short break the Machas are back ! In this episode we talk about Dr. Arvins recent achievement in becoming an official sports physician as well as the current situation we are facing (MCO 3.0). We decided that the first episode back after a short break should be something both relevant and interesting to our current situation which is why we chose to talk about the vaccinations. We cover the whats,whys and hows of vaccinations and lastly give our own opinions on it. It is a difficult time for many of us and with cases continually on the rise we...
2021-05-1246 minBarbell MachasEP. 46 The Barbell Machas Q&A #2The list of questions that were answered:
1)How to reduce excess skin or prevent having excess skin when im trying to lose weight?
2)Blood test showed high creatinine levels. About 140. Should I stop taking the supplement creatine?
3)How did the two of you (Arvin & Luke) meet. And what made you decide to work together?
4)Your thoughts on fitness watches (Fitbit, Apple, etc) for exercising and workouts?
5)What kind of courses should one go for before striving for certifications like CSCS assuming that the basics such as exercise science & nutrition is clear?
6)Floor press vs Bench Press. The difference?
7)Thoughts on...
2021-04-0543 minBarbell MachasEP. 45 Let's talk compression wear. Specifically knee sleeves!On this weeks episode the Machas talk about the second most used piece of lifting apparel in the gym. Its not the weight training belt but the knee sleeve! Find out the differences between a knee sleeve and a knee brace, the benefits and most importantly when to use them. If you are thinking of getting a knee sleeve but are not use whether you really need it or what it really does then this episode is for you.
2021-03-2936 minBarbell MachasEP.43 Resistance Training In The ElderlyThis week we discuss the taboos surrounding resistance/strength training amongst the elderly population. More often than not, the fear mongering surrounding this topic leaves the elderly doing mostly low intensity aerobic training that isn't sufficient to negate the morbidity that sarcopenia causes. Listen in as the machas discuss how strength training can be utilized as a powerful tool to improve not only their function but also their quality of life.
2021-02-211h 10Barbell MachasEP.42 Return Of The Gains 2.1Here we are back again. Staring at our future gains after 4 weeks of hiatus from the gyms. In this episode we discussed training strategies for those that have been totally sedentary, those who have been on maintenance training and for those who have been training near normal for the last week. Listen in as the Machas lay down some ways to smoothly transition back and prevent unwanted injuries.
2021-02-1525 minBarbell MachasEP.41 Why you aren't actually gaining weight. Let's talk hardgainers!This weeks episode is addressed to all the hard gainers out there. If you have every had trouble gaining weight or putting muscle then this episode is for you. Listen as the machas discuss the tips and tricks along with strategies on how you can easily add more muscle to your frame.
2021-02-0757 minBarbell MachasEP.40 Hypertrophy Series #7: Training FrequencyWe are back again with another episode from the hypertrophy series. Lets talk frequency! How often should you train each muscle group? What does science say? Is there a difference between trained and untrained individuals? Get all the juicy bits to spice up your gains right here with the machas.
2021-02-0144 minBarbell MachasEP.39 MCO 2.0Less than a year, and we are back to MCO 2.0. Much needed lockdown to curb the spread of Covid-19.
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However in this episode, machas have laid down some tips and tricks on how to hack your training to still reap some gains with all the limitations in place.
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Lets work together to curb the spread of the disease.. Stay home.. Stay safe and lets hope this comes to an end soon..
This episode will air on Monday morning on Spotify and Sound Cloud..
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#mco #homeworkouts #barbellmachas #lockdown #hypertrophy #concurrenttraining
2021-01-1730 minBarbell MachasEP. 38 The Barbell Machas Q&A #1This week we are back again with another episode but instead of a regular discussion, we answered questions from our listeners. We covered protein timing, static stretching on performance, can concurrent training affect your strength and many more. Listen in as the machas give their opinions on the questions asked
2021-01-1039 minBarbell MachasEP. 37 Machines VS Free Weights. Which is better? Lets get sciencyThis has to be one of the machas favorite episode to date. We talk about a topic that has many people wondering for the longest time. Which is better, using the free weights (Barbells, Dumbbells, Kettlebells, etc) OR using the machines (Leg Press, Leg Extensions, Cables, etc). Listen as the machas talk shop and science behind why this questions is often talked about and how many people seem to have taken sides on this. More often than not, you will always come across someone who will say that free weights are superior to machines and that it can give you...
2021-01-0348 minBarbell MachasEP. 36 Anti-Oxidants? No, we're just ANTI BS!Antioxidants are often marketed in many ways including fighting cancer. Alzheimers and many other diseases. This didn't stop lifters from joining the bandwagon to look for ways to speed up recovery often thought to be caused reactive oxygen species (ROS). However there are rumours that antioxidants can rob your gains. Is it true? Is ROS all that bad? Do we need extra antioxidants? Are all antioxidants the same? Why is so difficult to conduct studies on them? Listen in as the machas give you an update on antioxidants and how it affects muscle hypertrophy.
2020-12-2725 minBarbell MachasEP.35 No Pain No Gain, Lets talk Muscle Damage!This week we discuss in detail if muscle damage is necessary for hypertrophy to occur. No pain, no gain - Is this true? Can hypertrophy occur without muscle damage? Listen as the machas discuss the last mechanism by which hypertrophy is proposed to happen.
2020-12-2141 min
Barbell MachasEP. 34 Hypertrophy Series #6: Metabolic StressThis week the machas explore the role of metabolic stress in hypertrophy. We discuss the need for metabolites for hypertrophy, the role fatigue plays in muscle output and recruitment. We also discussed the role of Reactive Oxygen Species (ROS) in hypertrophy. Tune in as we discuss if the jury has decided if metabolic stress actually has a dominant role in hypertrophy.
2020-12-0751 minBarbell MachasEp. 33 Hypertrophy series #5: Time Under Tension (TUT)This week the Machas cover episode 5 on their hypertrophy series. Time Under Tension or TUT as most people would call it has been a widely used tool in regards to hypertrophy and other aspects of training. Discover why this particular tool is so widely used and how you can use it to uncover more gains for yourself and possibly your clients as well.
Ps: Apologies is Luke may seem like his points are not connecting, there was some issues with his notes causing him some difficulty in articulating his points. But rest assured it is still a insightful episode!
2020-11-2937 minBarbell MachasEp. 32 Hypertrophy series #4: Mechanical TensionBack with the hypertrophy series again this week. Machas tap into the current understanding on how and why muscles hypertrophy. Mechanical tension is currently leading the charge in explaining what it takes to stimulate muscle hypertrophy. Listen as we discuss some fundamental principles pertaining to hypertrophy
2020-11-2343 minBarbell MachasEp. 29 Hypertrophy series #2: The Fitness Fatigue ModelA model that takes the General Adaptation Syndrome a couple of notches further by relating to changes that happens physically, mentally and physiologically in relation to training. With every training session, day after day, week after week. Fatigue and fitness are the aftermath of training. Optimizing performance is the ability to achieve the best fitness level while keeping fatigue low on the day of your competition or season. Listen in as the machas discuss this very important model in detail, as this will deepen your understanding on programming.
2020-10-2551 minBarbell MachasEp. 28 Hypertrophy series #1: The IntroThe machas are bringing you guys something new boys and girls, men and women and lifters alike! The hypertrophy series is now here where we break down all the details regarding hypertrophy and how to get big and swole. But to all your ladies reading this worry not, you too can benefit from putting on muscle.
2020-10-1833 minBarbell MachasEP 27. 10 MYTHS about losing fat! Lets talk about the myths surrounding fat loss.This week the machas are going to talk about the myths surrounding fat loss. A lot of the times Arvin and Luke are always asked these questions and they figured it would be best to just do an entire episode on it. So get ready to educated or RE-educated on how fat loss is actually achieved and how to keep the fat off. Don't fall into the gimmicks and scams that people are trying to sell to you with these programs, supplements and equipments that would help you lose weight in short amount of time. Let's turn up the heat...
2020-10-1353 minBarbell MachasEP. 26 Need more pumps? Let's talk Citrulline malate!Continuing off from our previous episode the machas talk about another over looked supplement. Citrulline malate. Not familiar with this word? How about Nitric Oxide? I'm sure you have come across these words at one point in your training career even if youre a newbie. When it comes to looking swole, Nitric Oxide has been the supplement that is most talked about in the supplement industry. Arginine had to step aside as there is a new player that probably does the job better. So why is this particular supplement so good or atleast so widely used in muscle magazines, pre-workouts...
2020-10-0524 minBarbell MachasEp. 25 Are you really serious about training if you're not taking this? Lets talk Beta Alanine!Beta-alanine is a popular supplement among athletes and fitness enthusiasts that’s because it’s been shown to enhance performance and benefit overall health. When you feel the tingles, you know it's GAME time. Pre-workouts gets more tricky when you start chasing performance and like everyone else the machas are looking for ways to unlock new gains. From being a buffer to an antioxidant, this supplement may assist in improving some aspects of performance. Let's talk Beta Alanine.
2020-09-2751 minBarbell MachasEp. 24 Detox teas and waist trainers. Legit or bullsh*t? Let's get controversial.When something is too good to be true, check it once, check it twice. Waist trainers is a ghost from the past that is back to plague the fitness industry with extremely bold claims and probably some dangerous adverse effects if it is taken too far. Detox diets, teas and cleanses on the hand are being sold as if they are the next medical miracle, when it is definitely far from it. Listen in as the machas discuss these current fitness fads. Let's talk Waist Trainers and Detox.
2020-09-2052 minBarbell MachasEp. 22 Talking shop with the Strongman ft Zarol AlfiyanKicking off the week strong with none other than Malaysia's very own Zarol 'The Baby Ox' Alfiyan! The machas appreciate Zarol taking the time out to humble us with his story of how he got started and the challenges he faced getting to where he is now. Zarol is only 24 years old and has already achieved so much. He has his eyes set on even bigger goals in the next coming years so get ready to be blown away with his journey to the top.
2020-08-3046 minBarbell MachasEp. 21 The myths surrounding squats!Squats! an excellent choice exercise with a great return on investment. However, it is also the exercise with many myths surrounding its execution and safety. Everybody has an opinion on some of these myths and so do the Machas. We give you our take on a few of the hottest myths that surround it.
2020-08-2343 minBarbell MachasEp. 20 Kinesiology tape. Does it really work or is it just for aesthetics?If you’ve watched a Badminton game or basketball or even soccer you’ve probably seen it: strips of colorful tape splayed in patterns across shoulders, knees, backs, and abs. That’s kinesiology tape: a therapeutic tape that’s applied strategically to the body to provide support, lessen pain, reduce swelling, and improve performance. Listen to the machas talk about the history of the tape and its effects on athletes. Does it really work or is it just for show?
2020-08-1643 minBarbell MachasEp. 19 10 Mistakes that are killing your GAINS!This week the machas are keeping it simple. 10 mistakes that we see most beginners and intermediates make in and out of the gym that are keeping them from making gains. From poor structure to poor sleeping patterns, over training to over supplementing this episode delves into the mistakes that most people are making but don't realize it.
2020-08-091h 06Barbell MachasEp. 18 Things have just gotten extra spicy this week. Lets talk SARMS!The day has come for the machas to discuss a topic that is usually very much controversial. Let's talk SARMs. Performance enhancing drugs has plagued the sports field for the longest period of time and WADA is strongly advocating a fair playing field. Safety of the athletes always comes before anything else. However, we the machas feel that educating our listeners about this new and upcoming drug is absolutely important. Listen in as we discuss in detail where science is with this drug and what we know so far.
2020-08-021h 27
Barbell MachasEp. 17 Cancer survivor and all round BADASS! Ft Dr. Syazana AliaToday is yet another historical episode for the machas. We have with us our first female athlete on the podcast. A woman with so much charisma and genuinely enjoyable to talk to. It was none other than Dr Syazana Alia. She has won quite a few running events including major ones, who also loves strength training especially CrossFit. What makes this even more special is that Dr Syaz was thrown a curve ball by life that would have crumbled most people, but she being the person she is, was determined to come back stronger. Listen in as she shares her...
2020-07-261h 17Barbell MachasEp. 16 Keep on rolling baby you know what time it is! Lets talk Foam Rolling.Mobility , flexibility and recovery is a big deal in the lifting world. The machas took it upon themselves to dwell into one of the biggest tool used to improve all those parameters. Let's talk FOAM ROLLING. Like everything the machas discuss, we put our biasness aside, so that we can talk science and discuss its applicability in the real world. Don't mind the banter.
2020-07-1958 min
Barbell MachasEp. 15 Worth the money or just all hype and no results? Lets talk Fat Burners!The Machas are back! after taking a 2 week period off from recording they have returned to bring you guys the spicy science of lifting. On this week's podcast the Machas talk about one of the supplements that has been widely used not just by gym goers but also by the general masses. A supplement that has made such bold claims yet has been disputed many times by the scientific community as to the efficacy of its use and whether or not it has been proven. Listen as the machas break down the science behind these fat burners and see if...
2020-07-121h 32
Barbell MachasEp.14 Talking with one of the Body Building OG's of Malaysia. Ft KumareswarrenWhat does it take to be a competitive bodybuilder?
This week the Machas talks to one the OGs of Bodybuilding in Malaysia. None other than, Mr Kumareswarren, owner of Body Factory Gym and Fitness. Kumar has won and placed top 3 in numerous competitions both in the local and international scene including the FM League Asia Championship in 2017. Kumar tells us his story of how once a big sized kid found his passion in bodybuilding at a very young age and pursuit it with so much of determination to become who he is today. Despite all that he has achieved, Kumar...
2020-06-221h 11Barbell MachasEp. 13 Return of the gains! Lets talk coming back to training post MCO.We are all stoked for the gyms to reopen and so are the Machas. But with that being said, returning to training has to be done in a graceful manner. Injury is the main issue we are trying prevent let it be ligamentous, tendinous or muscular. Training hard in a deconditioned state is definitely a bad idea hence why we are laying down some advise on how you can return safely. Keep an eye on frequency, volume load (intensity relative volume :IRV) and rest periods. IRV of 20-30 initially and gradually working down to IRV of 11-20 for strength dominant...
2020-06-161h 05Barbell MachasEp. 12 What does it take to be a competitive Physique athlete Ft. Kevin OoIn this episode the machas make history as we have our first guest speaker Mr. Kevin a successful competing physique athlete and a full time coach. Kevin is a 2x back to back CHAMPION in the UK WNBF and has helped many of his clients with their transformations through nutrition and resistance training. In fact, Kevin has coached Luke in his last Men of Steel. Listen to Kevin speak about what he believes people should have if they want to invest in this sport and the qualities a person should have if they want to go far.
2020-06-081h 06Barbell MachasEp. 11 KAATSU! The story behind blood flow restriction/occlusion training.Let's Talk KAATSU aka Blood Flow Restriction training.
The art of hypertrophy that originated from The Land of The Rising Sun that has been around for more than 50 yrs! Listen in as the Machas explore this delicate art and lay down the principles of how KAATSU training can be a powerful arsenal in your training toolbox. Furthermore, tune it to hear its immense benefits in the field of rehabilitation and sarcopenia. If you haven't tried or even incorporated this into your training then you are missing out on some big gains!
2020-06-011h 41Barbell MachasEp. 10 Juggling between work, training and commitments!In this weeks episode we’re taking a break from the lifting science we normally do to talk about and the machas share their life stories before MCO and how they managed to balance between working 1-2 jobs, training, relationships, and other commitments. Listen to Dr. Arvin and Luke tell us their stories of how they managed to cope with everything while they were still in med school.
2020-05-2551 minBarbell MachasEp. 8 Will doing cardio and strength training kill our gains? Lets talk Concurrent training!Concurrent training is probably one of the most divergent topic the machas have discuss thus far. The science behind concurrent training is evolving as we speak and there is still so much push and pull within the scientific community. We have tried our best to present the current literature out there on where we are with concurrent training and is it true it interferes with your gains and most importantly how can one effectively employ concurrent training without robbing their gains. Furthermore, we have discussed why strength athletes should take aerobic conditioning more seriously and why skipping them isnt wise.
2020-05-111h 16Barbell MachasEp. 5 Let's talk about Rotator Cuff injuries!The Machas are rotating onto a new topic this week and its also one of the more requested topics that we've received in our dm's along with last episodes topic. In this episode we get into detail about the anatomy of the shoulder muscle or in this case the muscles comprising of the rotator cuff. We delve deep into the mechanics behind each muscles action and how one might injure it during lifting. Luke takes the lead on this one as he is our resident physio and deals a lot with injuries like these when he coaches or rehabs his...
2020-04-201h 33Barbell MachasEp. 4 Let the Machas show you the whey! Lets talk Whey Protein.An episode favorite of the people, Whey protein! Almost every gym goer out there is or has been taking whey protein but do you really know what whey protein is, or why its even necessary? how about that anabolic window that you hear people talking about? How does one choose between a regular whey, a whey isolate or a whey concentrate? So many questions when it comes to deciding whether or not you should supplement with whey protein or just stick to regular foods. Listen to this podcast as Dr.Arvin and Luke talk shop on the breakdown of whey...
2020-04-1359 minBarbell MachasEp. 0 - The Machas!Introducing the Machas! Dr. Arvin and Luke Lango talk a little bit about themselves and why they started this podcast. Be sure to click the follow button and stay tuned for new episodes every week!
2020-03-1506 min